Dumbbell Biceps Curl Squat

Setup

1. 01Stand with feet shoulder width apart holding a dumbbell in each hand at the sides.
2. 02Turn the palms forward for the curl portion.
3. 03Brace the trunk and set the chest tall.
4. 04Keep the dumbbells clear of the thighs so they can hang freely in the squat.

Execution

1. 01Squat down until the thighs are near parallel while the arms hang straight.
2. 02Drive through the feet to stand back up.
3. 03At the top, curl both dumbbells to the shoulders with pinned elbows.
4. 04Lower the dumbbells to full extension before starting the next squat.

Checkpoints

• -The squat and curl stay as two distinct phases, not a blended swing.
• -Heels stay down and knees track over the toes in the squat.
• -The torso stays upright during the curl with no backward lean.
• -Elbows reach full extension before each descent.

Common mistakes

• -Using the squat drive to swing the dumbbells up.
• -Rounding the back to reach depth with the weights hanging.
• -Rushing the curl and cutting its range short.
• -Picking a load that suits the legs but overwhelms the curl.